As we step into a new year, healthy eating habits continue to evolve, reflecting our growing understanding of nutrition and its impact on overall health, but the core principles remain the same. Embracing a well-rounded diet is crucial for maintaining energy, supporting bodily functions, and promoting long-term wellness. Let's take a look at some diet and nutrition tips that have fallen out of fashion, and the ones that still stand the test of time. While we're at it, we'll also cover what constitutes a balanced diet, general healthy eating and cooking tips, and key nutrients needed at various life stages so that you can make this year your healthiest one yet. 

Ins 

1. Whole, Minimally Processed Foods: Focus on fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. Whole foods provide essential nutrients without the additives and preservatives often found in processed options.  

2. Functional Foods: Include foods with added health benefits, such as probiotics for gut health, omega-3-rich foods for heart and brain function, and adaptogen-enriched products for stress management.  

3. Cooking at Home: Preparing meals from scratch allows you to control ingredients and avoid ultra-processed foods, which are linked to obesity, diabetes, and other health risks.  

4. Personalizing Your Nutrition: Use data from wearable tech or genetic tests to tailor your diet to meet individual health needs and goals. Personalized nutrition ensures you're addressing specific deficiencies and conditions.  

5. Plant-Based Options: Even if you're not fully vegetarian, incorporating more plant-based meals can improve heart health, reduce inflammation, and lower environmental impact.  

6. Hydrating Effectively: Drink plenty of water throughout the day and consider electrolyte-enriched beverages during intense physical activity to maintain hydration.  

7. Limiting Added Sugars and Sodium: Read labels and choose products with reduced sugar and sodium. Excessive consumption is linked to chronic conditions like hypertension and diabetes.  

8. Intermittent Fasting (If Appropriate): Time-restricted eating or fasting periods can improve metabolic health, reduce inflammation, and support weight management when done responsibly.  

Outs

1. Overconsuming Ultra-Processed Foods (UPFs): Avoid foods high in artificial additives, refined sugars, sodium, and unhealthy fats. These contribute to various health issues, including cognitive decline and obesity.

2. Skipping Key Nutrients: Restrictive diets that eliminate entire food groups can lead to deficiencies. Ensure you're getting balanced macronutrients (carbs, protein, fats) and micronutrients (vitamins, minerals).

3. Over-relying on Supplements: While supplements can fill gaps, they should not replace a nutrient-rich diet. Whole foods offer a synergistic effect that supplements alone can’t replicate.

4. Ignoring Gut Health: Avoid diets that neglect the microbiome. A healthy gut requires a variety of fiber-rich foods and fermented options like yogurt or kimchi.

5. Quick Fix Diets: Fad diets promising rapid weight loss often lead to unsustainable habits and nutritional imbalances. Focus on long-term lifestyle changes instead.

6. Excessive Sugar Alternatives: Avoid overusing sugar alcohols and artificial sweeteners, as they can cause gastrointestinal distress and may not be as healthy as perceived.

7. Neglecting Sustainability: Avoid diets with a high environmental footprint, like excessive red meat consumption. Opt for eco-friendly proteins like legumes, tofu, and responsibly sourced fish.

8. Ignoring Portion Control: Even with healthy foods, overeating can lead to weight gain. Pay attention to portion sizes to maintain balance.

Always In: The Essentials of a Balanced Diet 

A balanced diet is one that includes a variety of foods in the right proportions to provide the essential nutrients your body needs to function optimally. According to the American Heart Association, a healthy eating plan should focus on: 

1. Fruits and Vegetables: Aim for a colorful array to ensure you get a broad spectrum of vitamins, minerals, and antioxidants. 

2. Whole Grains: Choose whole grains over refined grains for added fiber and nutrients. Examples include brown rice, quinoa, and whole-wheat products. 

3. Lean Proteins: Incorporate a mix of plant-based proteins (like beans and lentils) and animal proteins (such as lean meats, poultry, and fish). 

4. Healthy Fats: Opt for unsaturated fats found in olive oil, avocados, and nuts, while limiting saturated and trans fats. 

Key Nutrients for Different Ages 

Children and Adolescents

Growing bodies require specific nutrients to support development and energy levels. Key nutrients include: 

• Calcium: Essential for bone growth and development. Sources include dairy products, fortified plant-based milks, and leafy greens. 

• Iron: Supports cognitive development and energy. Found in lean meats, beans, and fortified cereals. 

• Vitamin D: Aids calcium absorption and bone health. Obtained from sunlight exposure and fortified foods. 

Adults

Nutritional needs shift to support sustained energy, cardiovascular health, and metabolism. Important nutrients include: 

• Fiber: Promotes digestive health and helps manage weight. Sources include whole grains, fruits, and vegetables. 

• Omega-3 Fatty Acids: Support heart health and cognitive function. Found in fatty fish, flaxseeds, and walnuts. 

• Antioxidants: Combat oxidative stress and inflammation. Present in berries, nuts, and green tea. 

Older Adults

As metabolism slows and bone density decreases, nutrients to focus on include: 

• Vitamin B12: Important for nerve function and blood formation. Found in animal products and fortified cereals. 

• Calcium and Vitamin D: Continue to support bone health. Include fortified dairy products or alternatives and leafy greens. 

• Protein: Helps maintain muscle mass. Include lean meats, legumes, and tofu. 

General Healthy Eating and Cooking Tips 

• Plan Your Meals: Meal planning helps ensure you include a variety of nutrients and can save time. Focus on including all food groups in your weekly plan. Get tips on Meal Planning 101: How to Eat Health and Save Time and Money. 

• Cook at Home: Preparing meals at home allows you to control ingredients and portion sizes. Use healthy cooking methods like grilling, roasting, baking, steaming, air-frying, or using a crockpot. Make prep and cleanup as easy as possible for yourself. 

• Read Labels: When buying packaged foods, check labels for added sugars, sodium, and unhealthy fats. Opt for products with minimal, recognizable ingredients. 

• Stay Hydrated: It’s common to confuse thirst for hunger, and staying hydrated helps minimize those mix-ups that lead to unsatisfied cravings and overconsumption.  

"Home-cooked meals generally provide more control over the nutritional content and reduce the likelihood of excessive sugar, salt, and fat intake," said Great River Health Registered Dietician Nutritionist Stefanie Riley. 

For healthy recipe inspiration, check out our other articles:

• Healthy Holiday Recipes
• Healthy Winter Cooking
• Family-Friendly Healthy Recipes

For personalized advice on meal planning and food storage, consult a registered dietitian or nutritionist. They can provide tailored recommendations to help you make the most of your grocery investments and ensure your diet remains both nutritious and enjoyable. From nutrition coaching to fitness classes, well-child checks and preventative screenings, there are endless ways to keep your family healthy at Great River Health. Find out more by viewing our full list of health services.